why you dont -c-

Vitamin C, also named as Ascorbic acid, is a naturally-occurring water-soluble vitamin, which is imperative for normal functioning of our body. The human body requires the appropriate amount of this essential nutrient to be healthy. Vitamin C is a powerful antioxidant, which aids to reduce oxidative stress and hence is believed to lower cancer risk. It is required by our body for the development and maintenance of blood vessels, scar tissue, and cartilage. Vitamin C is a nutrient which contributes in most important functions of the body ranging from colds and flu prevention, illness recovering, brain function boosting, rejuvenation of blood vessels, tissue and bones, to increasing the ability of body to synthesize calcium and other minerals. Vitamin C is also essential for producing peptide hormones, dopamine, ATP, and tyrosine. Because it isn’t stored in the body, you should consume Vitamin C on a daily basis to ensure that you are getting enough. An adult man above age 19 should eat 90 mgs a day and an adult woman should eat 75 mgs a day, as recommended by NIH.

There are a lot of different types of vitamin C containing fruits and veggies, but Citrus fruits – mainlyOranges – are reputed as best vitamin C containing foods from decades. One medium sized orange contains 82.7 mgs of vitamin C. While the reputation is well-deserved by orange, there are lots of other colorful veggies and fruits with same or even more plentiful amounts of vitamin C. Go through this articleto find out the Best Orange Alternative Vitamin C-rich Foods.

1, Kale

Besides being a rich source of calcium, all the Dark Leafy Greens are great Vitamin C foods to be added in your diet. Kale, spinach, mustard greens, watercress, turnip greens, Swiss chard and most other dark leafy greens are all Vitamin C rich foods. They all are very nutritious and healthy. They all provide different amounts of the essential nutrient Vitamin C, but Kale is the best choice among all of them. One cup of chopped kale provides an abundant 80.4 mgs of vitamin C. Kale is a superfood, which is also a plentiful source of vitamins A, C and K, as well as fibers and phytonutrients.

2, Red Bell Peppers

When we talk about the immune system-boosting vitamin C, the first thing comes in our mind is probably the citrus foodstuffs. But…but…but…red bell pepper is also considered in the category of vitamin C rich foods as it offers a solid dose of this nutrient. One cup of raw, chopped red bell pepper contains a whooping 190.3 mgs of vitamin C. If you cook the veggie, then a 1/2 cup offers 156 mgs of vitamin C. Green bell pepper is also a somewhat good source of vitamin C because one cup of raw, chopped green bell pepper contains 119.8 mgs. Add a chopped red pepper into your salads, or else you can cook them with brightly hued vegetables.

3, Papaya

Papayas are an excellent source of vitamin C and one serving provides 100% of our daily needs. One small-sized papaya weighing about 157 grams contains about 95.6 milligrams of vitamin C. A cup of mashed papaya contains as high as 140 milligrams of vitamin C. Besides being a very good source of vitamin C, this bright fruit is also an abundant source of vitamin A and vitamin B9 (folate). Try to add some papaya in your yogurt or in your next smoothie.

4, Kiwi

It may surprise you to hear that a tiny bright green fruit ‘Kiwi’ contains more Vitamin C than an orange!!! One serving of kiwi (148 grams) is loaded with 137.2 mgs of vitamin C. Studies have shown that the respiratory tract of kids who consumed these Vitamin C-rich fruits has been strengthened than the kids who didn’t. Kiwi is also a rich source of flavonoids and it contains as much potassium as a banana. The fruits are typically eaten raw, but they can be a great addition to any dessert or fruit salad because they are decorative as well as tart.

5, Broccoli

Broccoli is a wholesome food, which is beneficial in all manners whether you eat it raw or cooked. Besides its intense multi-nutrient and fibrous benefits, here is one more healthy reason why broccoli should be consumed. One serving of chopped broccoli (148 grams) provides a huge 132 mgs of immunity booster vitamin C. Moreover, broccoli is also believed as one of the best detoxifying foods to be added in your diet.

6, Strawberries

Strawberry is one of the healthiest and tastiest berries on the globe, isn’t it??? Strawberries are packed highly with vitamin C and just one serving provides about half of your daily vitamin C needs. One serving of strawberries (147 grams) offers 86.5 mgs of vitamin C. Strawberry is not just a vitamin C rich food; it is also a rich source of fibers and the antioxidants accountable for lessening the oxidative stress and protecting the heart from excess LDL cholesterol. Deliciously flavored strawberries can be a great addition to your desserts or drinks.

7, Guava

Another vitamin C rich food is an exotic fruit Guava. One cup serving of Guavas contains as much as 377 mgs of vitamin C, which is more than twice of your daily needs! Guavas are also abundant in folic acid, dietary fiber, manganese and potassium, which make them one of the best superfoods to be added in your diet.

8, Brussels Sprouts

This veggie may not beat an orange in terms of the vitamin C content, but a cup of Brussels sprouts still contains a huge 48.4 mgs of this essential nutrient. Apart from being one of the best vitamin C foods, this veggie is also a rich source of vitamin A, folate, vitamin K, riboflavin, potassium, magnesium, manganese, iron and dietary fiber.

9, Cauliflower

Of course, Cauliflower is not as colorful as other Vitamin C rich foods described above, but it has its own Vitamin C reputation. One small sized cauliflower having approximately 4-inch diameter contains 127.7 mgs of vitamin C and only 66 calories. Besides this, cauliflower is also a plentiful source of folate, vitamin K and dietary fiber.

10, Cantaloupe

Cantaloupe is worthy mention while talking about the vitamin C containing foods. However, it does not contain as much vitamin C as an orange contains, but one serving provides 49.2 mgs.

11, Sweet Potatoes

Sweet Potato is one more orange colored food that should be added to the list of vitamin C rich foods, albeit it does not contain more vitamin C than an actual orange. Still it is an honorable mention and one large sized sweet potato provides 35.3 mgs of vitamin C